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Butternut Squash Steak

Serves 4


    Butternut Squash Steak

    Vegetable steaks have become very popular lately and for good reason. They’re a perfectly comforting meal during chilly winter days. This recipe takes advantage of lentils and their abundance of folic acid. It has been shown that getting enough folic acid in our diet not only aids in the optimal function of our bodies but might also help maintain a more positive mood.



    Before composting those squash seeds, why not consider roasting them? Rinse seeds well under cold water before tossing with a teaspoon or two (5 to 10 mL) of grapeseed oil and a pinch of salt. Spread in even layer on baking tray before baking at 350 F (180 C) until golden, about 15 to 20 minutes.


    Butternut Squash Steak


    • 3/4 cup (180 mL) uncooked beluga lentils
    • 2 Tbsp (30 mL) extra-virgin olive oil
    • 1/2 cup (125 mL) chopped flat-leaf parsley
    • 4 garlic cloves, finely minced, divided
    • 1/2 tsp (2 mL) kosher salt, divided
    • 1/4 tsp (1 mL) freshly ground black pepper
    • Zest of 1 lemon
    • 3 Tbsp (45 mL) lemon juice, divided
    • 1 butternut squash, about 2.2 lbs (1 kg)
    • 1 Tbsp (15 mL) grapeseed oil
    • 2 Tbsp (30 mL) unsalted butter
    • 1/2 tsp (2 mL) dried oregano
    • 2 1/2 oz (70 g) feta cheese, crumbled
    • 1/3 cup (80 mL) pomegranate arils


    Per serving:

    • calories436
    • protein15g
    • fat20g
      • saturated fat8g
      • trans fat0g
    • carbohydrates54g
      • sugars9g
      • fibre17g
    • sodium503mg



    Preheat oven to 400 F (200 C). Line large baking tray with parchment paper and set aside.


    Bring large saucepan of water to a boil over high heat. Add lentils and cook, stirring occasionally, until tender, about 20 to 25 minutes. Drain and transfer to large bowl and set aside to cool slightly.


    In medium bowl, stir together olive oil, parsley, half of the minced garlic, 1/4 tsp (1 mL) salt, pepper, lemon zest, and 2 Tbsp (30 mL) lemon juice. When lentils are just warm, add parsley mixture and stir to combine. Set aside.


    Cut butternut squash into 4 steaks lengthwise, each about 1/2 in to 3/4 in (1.25 cm to 2 cm) thick. Reserve any remaining butternut squash for another use. Remove any seeds, place on prepared baking tray, and rub all over with grapeseed oil. Roast in oven for 20 minutes.


    Meanwhile, in small saucepan, stir together butter, oregano, remaining minced garlic, and remaining 1/4 tsp (1 mL) salt over medium heat. Bring to a simmer, remove from heat, and stir in remaining 1 Tbsp (15 mL) lemon juice.


    After squash has been roasting for 20 minutes, remove from oven, brush with butter mixture, and return to oven until tender and golden, about another 15 to 20 minutes.


    To serve, divide butternut squash steaks on platter or divide among serving plates. Top with lentil mixture, crumbled feta cheese, and pomegranate arils.



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